The Generalitat promotes physical activity among all ages

According to the World Health Organization, to be an active person, it is necessary to reduce sedentary time and understand that doing some physical activity is always better than doing nothing. In this sense, the most important thing is to start with small sessions of physical activity and gradually increase their frequency, intensity, and duration.

How you can move more in your daily life?

Walk every day 

Brisk walking is a simple and effective way to stay active. Do it every day: whether you're commuting to work, running errands, strolling around the neighborhood, or just unwinding. Walking for at least half an hour every day is an easy way to take care of yourself.

Exercise regularly

Cardiovascular, strength, balance, and stretching exercises keep your body in shape. Some daily activities that can help us feel better include climbing stairs, carrying groceries, or doing housework. Also, at least two days a week, make time for some physical activity you enjoy, such as brisk walking, cycling, running, dancing, lifting weights, yoga, or Pilates.

Perform physical activity in a group

Physical activity done with family or friends improves emotional well-being and plays an important role in social cohesion and integration. It can be practiced by everyone, regardless of background, gender, or social status. You can organize gatherings for dancing, gardening, hiking, playing outdoor games, or running races.

Opt for walking or cycling 

It's important to prioritize active travel, such as walking, cycling, or rollerblading, whenever possible. You can also travel part of the way on public transportation and part on foot.

Go up the stairs 

It's always better to take the stairs instead of the elevator. It increases muscle strength, improves balance, and boosts vitality. In tall buildings, combine flights of stairs with the elevator.

Activities in nature

Getting outdoors and communing with nature—whether in the forest, on the beach, in the park, or in the garden—has physical and mental benefits. Whenever you can, get away from closed spaces and breathe fresh air.

Goodbye to the sofa and the chair

If you have a sedentary job, it's important to take a 2- to 5-minute active break every hour—although it's better if it's every half hour—to get up from your chair, walk around, or stretch. It's important to avoid spending long periods of time on the couch. If you're talking on the phone, do it standing up.

Less screens

It's important to reduce the amount of time we spend in front of screens, such as television, computers, or cell phones, and dedicate the time we gain to outdoor, socially engaged leisure activities.

Manage stress better

Stress affects sleep quality and overall health. Physical activity, especially if it's something we enjoy, promotes emotional well-being and helps manage stress.